12/28/15

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Warm-up

Blood and ROM Drills (No Measure)

Skill & Lecture

“Kettlebell Workshop” (8 Minutes)

KB, Hand and Elbow positioning. Also shoulders should be slightly leaned back on the Push Press to position load on the athletes center line.

Strength

Thruster (Kettle Bell Thrusters 5 x 5)

Build up weight SAFELY with good form.

WOD

Metcon (No Measure)

TABATA – 8 Rounds

– Push Ups

– Sit Ups

– Jumping Air Squats

– Burpees

– Russian Twists #25/15

Finisher

Cool down/Stretch/Roll Out